The Five-Minute Journal

Happy November 1st, everyone!

As it is the first day of a new month, I have spent the past 31 days of the last month starting and ending my day writing in the Five-Minute Journal.


For those of you who are unfamiliar with the concept of the Five-Minute Journal, it’s built on principles of positive psychology. As a psychology student, I appreciated this little detail and have made it a part of my daily routine without question.

Each page has essentially the same template: an inspirational quote at the top – sometimes replaced by a weekly challenge.

In the mornings, you write 3 things you are grateful for, 3 things that would make today great, and a daily affirmation.

At night, you write 3 amazing things that happened that day, and how you could have made the day better.

Here’s a breakdown of my likes and dislikes of the Five-Minute Journal:

What I Liked:

  1. It got me in the habit of starting my day and ending my day on a good note.
  2. It made me appreciate the little things in life like warm blankets and free choice.
  3. There were days where I could not think of ways that the day could have been better.
  4. I will reach for my journal over my phone first thing in the morning.
  5. The weekly challenges were easy and just what the heart needs – calling an old friend, dancing for a solid minute, telling someone why you love them, and donating to charity.

What I Had Troubles With:

  1. It wasn’t always easy to have it be the first thing I reach for to be my journal – especially not when I use my phone as my alarm.
  2. Sometimes I would wake up and not be in a good headspace and I would have difficulty thinking of different things to be grateful for or ways the day could be great.
  3. Believing in my daily affirmation.

My daily affirmation is “I am comfortable in my own skin and I live with passion and purpose.” I still strive to make that aspect true – until then, I will continue to write it every day until I believe that it is true.

If you’re looking for an easy way to make your day a little brighter, this is a great place to start. There is an accompanying app, but I have not used it. It’s quick and easy (hence the name) and has made me feel happier throughout my day right until the end.

If you have used the Five-Minute Journal, I would love to read your thoughts in the comments below.

Happy Well-being Wednesday!


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